When it comes to adding plates to the bar, the bench press often feels like a simple push‑up on steroids. In reality, the lift is a complex chain of movements that relies on coordinated effort from the chest, shoulders, triceps, upper back, and even the wrists. While the main bench press set‑up gets most of the attention, the true performance gains are usually forged in the “back‑room” work—those accessory exercises that reinforce weak links, improve motor patterns, and increase the load‑bearing capacity of the primary movers. Below is a comprehensive guide to the most effective accessory movements for a stronger bench press, organized by the anatomical function they target and the specific bench‑press variation they complement.
Understanding the Bench Press Mechanics
Before selecting accessories, it helps to break the bench press into its three primary phases:
- Setup & Descent – The bar is unracked, the scapulae are retracted and depressed, and the elbows travel down toward the torso. This phase stresses the upper back, rear deltoids, and the stretch‑reflex of the pecs.
- Bottom Position (Pause) – The bar rests on the chest (or a few inches above it). Here, the triceps begin to dominate, while the chest and shoulders maintain tension.
- Press & Lockout – The bar is driven upward. The triceps take over completely at lockout, while the chest and anterior deltoids finish the movement.
Each phase can be isolated and strengthened with specific accessories, allowing you to address the exact point where you stall.
Primary Chest‑Focused Accessories
| Exercise | Primary Benefit | How to Perform |
|---|---|---|
| Incline Barbell Press | Increases upper‑pec activation, improves lockout angle | Set an incline of 30–45°. Keep elbows tucked ~45° from the torso. Press the bar in a slightly upward trajectory. |
| Flat Dumbbell Press | Enhances range of motion, balances left‑right strength, recruits stabilizers | Lie flat, press dumbbells together at the top. Lower until elbows are just below the torso, then press up. |
| Paused Bench Press | Trains the bottom‑position strength and eliminates momentum | Pause for 2–3 seconds on the chest (or a few inches above) before pressing. Keep the pause strict—no rebound. |
| Board Press | Overloads the lockout portion, reduces stretch on the pecs | Place a 2–4 inch board on the chest. Lower the bar to the board, pause, then press. Adjust board thickness to target specific lockout ranges. |
| Floor Press | Limits shoulder extension, emphasizes triceps and chest at mid‑range | Lie on the floor, grip the bar as usual. Lower until elbows touch the floor, then press. This reduces shoulder stress while still loading the triceps. |
Triceps‑Dominant Accessories
The triceps are the final “push” that seals the lift, and they often become the limiting factor in heavy bench work.
| Exercise | Primary Benefit | How to Perform |
|---|---|---|
| Close‑Grip Bench Press | Directly overloads the triceps while still involving the chest | Use a grip slightly narrower than shoulder width. Keep elbows tucked close to the body. |
| Skull Crushers (EZ‑Bar) | Isolates the long head of the triceps, improves lockout power | Lie on a bench, lower the bar to the forehead (or just above), then extend. Keep upper arms stationary. |
| Overhead Triceps Extension (Dumbbell or Cable) | Stretches the long head, adds length‑strength | With a single dumbbell or rope, extend arms overhead, then lower behind the head, keeping elbows fixed. |
| Weighted Dips | Heavy compound movement that hits triceps, lower chest, and anterior delts | Add a dip belt or hold a dumbbell between the feet. Lower until shoulders are just below elbows, then press up. |
| Reverse‑Grip Bench Press | Shifts emphasis to the triceps while still allowing a full range of motion | Use a supinated grip (palms facing you). This grip reduces shoulder stress and forces the triceps to work harder. |
Upper‑Back & Lats Support
A strong, stable upper back keeps the shoulder blades retracted and depressed, creating a solid “bench press platform.” While these muscles don’t directly push the bar, they are essential for maintaining optimal bar path and preventing shoulder fatigue.
| Exercise | Primary Benefit | How to Perform |
|---|---|---|
| Chest‑Supported Row | Builds mid‑back thickness without taxing the lower back | Set an incline bench, lie face‑down, and row a barbell or dumbbells toward the hips. |
| Pendlay Row | Improves explosive pulling power, reinforces scapular retraction | From a dead stop on the floor, pull the bar to the lower chest, then reset each rep. |
| Single‑Arm Dumbbell Row | Addresses unilateral imbalances, enhances lat engagement | Support one knee and hand on a bench, pull the dumbbell toward the hip, keeping the torso stable. |
| Straight‑Arm Pulldown | Isolates the lats, teaches a “pull‑through” feeling that translates to a tighter bench press | Use a cable machine, keep arms straight, pull the bar down to the thighs, squeezing the lats. |
| Face Pulls (Cable or Band) | Strengthens the rear deltoids and external rotators, supporting shoulder health during heavy presses | Pull the rope toward the face, elbows high, squeezing the shoulder blades together. |
Shoulder Stability & Health
Even though the article avoids “overhead lifts,” shoulder stability is still a critical component of a safe and powerful bench press. Targeted work can improve the anterior deltoid’s ability to handle load without compromising the rotator cuff.
| Exercise | Primary Benefit | How to Perform |
|---|---|---|
| External Rotation (Cable or Band) | Reinforces rotator cuff strength, reduces internal‑rotation dominance | Keep the elbow at 90°, rotate the forearm outward against resistance. |
| Scaption (Dumbbell or Cable) | Strengthens the supraspinatus and deltoid in the scapular plane, improving shoulder mechanics | Raise arms at a 30‑45° angle from the torso, thumbs up, to shoulder height. |
| Y‑T‑W‑L Raises (Light Dumbbells) | Improves scapular upward rotation and depression, essential for a stable bench press base | On an incline bench, form the letters with the arms, focusing on controlled movement. |
| Arnold Press (Light to Moderate Load) | Enhances anterior deltoid activation while also training external rotation | Start with palms facing you, rotate outward as you press overhead, then reverse on the way down. |
Grip & Wrist Conditioning
A secure grip translates directly into bar control, especially when handling heavy loads. Wrist stability also prevents premature fatigue and maintains a strong “hook” grip.
| Exercise | Primary Benefit | How to Perform |
|---|---|---|
| Thick‑Bar Holds (Fat Gripz or Rolling Pin) | Increases forearm and grip strength, improves bar‑holding endurance | Hold a thick bar or attach Fat Gripz, maintain a static hold for 30–60 seconds. |
| Plate Pinches | Develops pinch grip and forearm musculature | Pinch two weight plates together with fingertips, hold for time. |
| Wrist Roller | Targets wrist extensors and flexors, builds endurance for the lockout | Attach a weight to a rope on a roller, wind the rope up and down in a controlled manner. |
| Reverse Curls | Strengthens the brachioradialis and wrist extensors, supporting a strong bench press grip | Use an EZ‑bar, curl with palms facing down, keeping elbows at the sides. |
Programming the Accessories
Frequency – Most lifters benefit from 2–3 dedicated accessory sessions per week, spaced around the main bench press days. If you bench 2× per week, schedule accessories on the same days (post‑main lift) and on a separate “upper‑body” day.
Volume & Intensity –
- Chest & Triceps: 3–4 sets of 6–12 reps at 65–80 % of your 1RM for the movement.
- Upper‑Back: 3–5 sets of 8–15 reps, focusing on controlled tempo (2‑0‑2).
- Shoulder Stability: 2–3 sets of 12–20 reps with light to moderate load, emphasizing perfect form.
- Grip: 2–4 sets of static holds (30–60 seconds) or 3–4 sets of 8–12 reps for dynamic work.
Progression – Apply a simple linear progression: add 2.5–5 lb (1–2 kg) to the bar or dumbbell each week, or increase hold time by 5 seconds for grip work. Once you hit a plateau for three consecutive weeks, consider a deload week or switch the exercise variation (e.g., swap incline press for dumbbell press).
Exercise Order – Prioritize the movement that addresses your current weak point. If lockout is the issue, start with board presses or close‑grip bench. If the bottom position stalls, begin with paused bench or incline presses. Follow with triceps work, then upper‑back, shoulder stability, and finish with grip.
Tracking Results & Making Adjustments
- Log the Main Bench Press – Record weight, reps, and bar path notes (e.g., “stalled at 90 % of ascent”).
- Accessory Log – Note sets, reps, load, and perceived difficulty. Use a simple RPE (Rate of Perceived Exertion) scale to gauge intensity.
- Monthly Review – Compare bench press numbers to accessory performance. If a particular accessory’s reps are consistently high (e.g., >20 reps at low RPE), it may be time to increase the load or switch to a more demanding variation.
- Video Analysis – Occasionally film the bench press from the side and from behind. Look for scapular retraction, elbow flare, and bar path. Adjust accessory selection based on visual feedback.
Putting It All Together – Sample Weekly Template
| Day | Main Lift | Accessory Block |
|---|---|---|
| Monday | Bench Press 5×5 (80 % 1RM) | Incline Press 3×8, Close‑Grip Bench 3×6, Face Pulls 3×15 |
| Wednesday | Rest or lower‑body focus (outside scope) | Pendlay Row 4×6, Single‑Arm Dumbbell Row 3×10 each side, Scaption 3×12 |
| Friday | Bench Press 4×3 (85 % 1RM) | Paused Bench 3×4 (2‑sec pause), Skull Crushers 3×10, Wrist Roller 3×30 sec |
| Saturday | Optional Light Upper‑Body | Dumbbell Floor Press 3×8, Band External Rotations 3×15, Plate Pinches 3×45 sec |
Adjust the volume and intensity based on your training level, recovery capacity, and specific bench‑press goals.
Final Thoughts
A powerful bench press is not built solely on the bar itself; it is the product of a well‑rounded support system. By systematically strengthening the chest, triceps, upper back, shoulder stabilizers, and grip, you create a robust kinetic chain that can handle heavier loads with better technique and reduced injury risk. Choose the accessories that align with your current sticking points, follow a logical progression, and keep meticulous records. Over weeks and months, those “extra” movements will translate into tangible plate‑adding progress on the bench press—turning a good lift into a great one.
